Mayhem Affiliate 11/16/2022
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />3 sets:<br />30-second Assault bike<br />5 Kettlebell Swings to Eye Level (focus on hip extension)<br />5 Hand Release Pushups<br /><br /><br />2. Workout Prep<br />1 set:<br />5/4 Calorie Bike<br />5 Kettlebell Swings<br />3 Push Ups</p>
Workout (AMRAP – Rounds and Reps)
<h4><strong>“Focus. Speed. I am speed”</strong></h4><p>Freedom (RX’d)<br />15:00 Amrap<br />12/10 Calorie Assault Bike (Or 10/8 Calorie Echo)<br />5-10-15-20-25. . . <br />Kettlebell Swings (53/35)<br />Push Ups<br />(KG conv: KB 24/16)</p><p> </p><p><strong>Independence</strong><br />15:00 Amrap<br />10/8 Calorie Assault Bike (Or 9/7 Calorie Echo)<br />5-10-15-20-25. . . <br />Kettlebell Swings (35/25)<br />Push Ups<br />(KG conv: KB 16/11)</p><p><br /><strong>Liberty</strong><br />15:00 Amrap<br />12/10 Calorie Bike Erg<br />5-10-15-20-25. . . <br />Russian Kettlebell Swings (light)<br />Bar Push Ups</p><p><br />Target number of Rounds: 5 rounds (Round of 25 kettlebell swings)</p><p><br />Minimum Round before scaling: 4 (round of 20 kettlebell swings)</p>
Accessory
Front Racked Barbell Box Step-Ups (3 sets:
14 Barbell Front Rack Step Ups (7/7))
14 Barbell Front Rack Step Ups (7/7))
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
<p>This is for quality, not for load! Lightfoot touch on the way down.</p>
Cooldown/Mobility (Checkmark)
<p>1 min couch stretch (each side)<br />1 min Bicep Wall Stretch<br />1 min Seal Pose</p>
Add Comment